06 Sep CrossFit WOD, September 7, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Sep 7
Warm Up
<p>3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer </p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through </p>
Weightlifting
Power Clean + Jerk (5 x 2)
<p>1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)<br />* Complete a set every 1:30 *</p>
Front Squat (1 x 1)
<p>3-2-1-1-1 Front Squat (build up in weight)</p><p>- Rest as needed between sets -</p>
Workout Prep
<p> Workout Prep<br />2 sets:<br />1 Bar Muscle Up<br />2 Box Jump Overs (no touch)<br />3 GHD’s<br />10ft Front Rack Lunge (build in weight)</p>
Metcon (Time)
<p>3 rounds for time:<br />10 Bar Muscle Ups (Or 20 Chest to Bar)<br />20 Box Jump Over (20”)<br />30 GHDs (Or 30 Alternating V-Ups)<br />-Then-<br />100ft Front Rack Lunge (135/95)<br />* 16:00 Time Cap *</p>